Ashburn and Herndon Gluteus Muscle Weakness Helped by Exercise: Planks
The glutes are for more than just sitting! They must be strong and supportive to keep us, especially those of us who suffer with Ashburn and Herndon back pain, walking, balanced, up-right. Poulin Chiropractic of Herndon and Ashburn considers gluteal muscle strength seriously, particularly the gluteus medius muscle, one of the foremost supportive spine muscles along with the gluteus maximus, tensor fascia latae, lumbar multifidus, external oblique, erector spinae, and rectus abdominus. So many muscles, so little space to talk about them all. Your Ashburn and Herndon chiropractor is concentrating on the gluteal muscles this month. The others will be discussed in the future.
FOCUSING ON WEAK GLUTEUS MUSCLES WITH SIDE PLANK OR BRIDGE
When supportive muscles are weak – gluteus maximus, gluteus medius, multifidus and transverse abdominus – performing exercises that strengthen those while not activating others like the erector spinae and tensor fascia latae is advantageous. Side bridge while lifting the dominant leg is one exercise that demonstrated its ability to be good in activating the gluteal muscle over tensor fascia latae muscle. (An aside: Back bridge exercise showed itself beneficial in strengthening the multifidus muscle.) (1) One variation of side plank is the side-sling plank. Researchers found that it improved gluteus medius strength post-injury. Side-sling plank with hip medial rotation proved itself superior for patients with gluteus medius weakness but dominant tensor fasciae latae. (2) Side bridge exercises were described to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an important detail for back pain sufferers like those Poulin Chiropractic of Herndon and Ashburn takes care of in our Ashburn and Herndon chiropractic office. Another variation that was described as being better than the others for strengthening a weak gluteus medius muscle was the side bridge with knee flexion. (3) When glute muscles are weaker than their adjacent muscles, exercises focused on activating the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are key. One simple exercise that triggered the gluteus maximus and gluteus medius muscles while reducing the impact of the tensor fascia latae muscles was the clam exercise. (4) With so many different types of exercise possibilities, depend on your Ashburn and Herndon chiropractor to help pinpoint which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Poulin Chiropractic of Herndon and Ashburn
Listen to this PODCAST with Dr. Robert Krause on The Back Doctors Podcast with Dr. Michael Johnson as he discusses care of a patient with back pain due to degenerative disc disease who found relief with The Cox® Technic System of Spinal Pain Management that included exercise.
Schedule your Ashburn and Herndon chiropractic appointment with Poulin Chiropractic of Herndon and Ashburn today. Don’t just sit on your weak glutes. Exercise them, so they can support you best!
